Friday January 11th

Strength 5 roundsMinutes 1 Max Reps Bench press (pick a weight you can do at least 10Minutes 2 Max Reps weighted Ring Dips or bench dips (you can start and stop, keep working the whole time. Hold a wall ball or dumbbell between yoru feetMinute 3 Max reps Pull ups, any kind, when you drop off the bar you are done. Ring rows are the sub, or if you can only do a few pull ups hang on the bar as long as you can.Minute 4 rest

Wod- 4 Minutes Max effort Amrap10 Cals on bike or rower 10 burpees

2 minute rest

4 Minutes max effort amrap8 cals 8 burpees

2 Minutes rest6 cals 6 Burpees

Scaling
Beginner athletes will need to modify the dips. Most athletes should be
able to do the bench press and Turkish get-up as prescribed, though at
lighter loads.